Wednesday’s WOD

CrossFit Uncensored – CrossFit

Click the link for more information: http://crossfituncensored.com/family-friend-referral-program/

Warm-up

R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.

WOD

Metcon (Time)

Trainer MUST OKAY any athlete attempting C1(RX+ ) or C2(RX). If your form doesn’t look on point after viewing few reps, then you need to be scaled down to a weight or movement that keeps you consistent with good form and minimal breaks.

C1(BBB/RX+):

For time:

50 Power Clean & Jerks* (135/95#)

*EMOM: Complete 6 T2B – starting with the T2B

C2(RX):

For time:

50 Power Clean & Jerks* (115/80#)

*EMOM: Complete 6 T2B – starting with the T2B

C3:

For time:

50 Power Clean & Jerks* (105/70#)

*EMOM: Complete 6 T2B/Knees to Elbows – starting with the T2B

C4:

For time:

50 Hang Power Clean & Jerks* (135/95#)

*EMOM: Complete 6 Knee Raises

*recommendation C4 does Push Press instead of Jerks.

After Party

2 Minute AMRAP: (AMRAP – Reps)

C1/C2/C3

Double-unders

*those that do not have a solid technique STILL ATTEMPT dubz even if you only get one rep in two minutes.